Barbell clean and jerk

Muscles worked

You need

How to do it

1. Stand with feet hip-width apart, grip the bar just outside your knees. Pull the bar from the floor by driving through your legs, keeping your back straight.
2. As the bar reaches your hips, extend explosively, shrug, and drop under to catch it in a front squat position with elbows high. Stand up tall.
3. Dip slightly, then drive through your legs to push the bar overhead.
4. Stabilize the bar overhead, lock arms, then bring feet together before lowering the bar safely.